The 7 Pillars of Longevity: How to Look and Feel Better for Longer
As the brand behind the UK’s original and bestselling longevity supplement, Morning & Night, we know that longevity is about more than adding candles to your birthday cake – it’s about living better as you approach each new decade of life.
New research from Stanford University identifies 7 pillars of longevity, rooted in “evidence-based science and the potential for meaningful behavioral change.” To help you put Stanford’s findings into practice, we’ve broken down each pillar to help you make boosted energy, improved sleep and noticeable beauty benefits your new reality.
1. Movement & Exercise
Whether you’re partial to a Pilates class or a walk around your neighbourhood, movement and exercise influences nearly every major system in the body – reducing disease risk, improving function and enhancing resilience over time.
- Energy: When done judiciously, exercise doesn’t deplete energy stores, it replenishes them. Strength training, aerobic activity, yoga or even spirited walks can boost mitochondrial function, improve circulation and provide a rush of feel-good endorphins.
- Beauty: Exercise has a surprising impact on skin, hair, and nails, influencing them not just aesthetically but also at a cellular and structural level. Moderate, consistent exercise reduces cortisol and increases growth hormone, both of which support collagen synthesis – a structural protein in skin, hair and nails.
2. Healthful Nutrition
What’s on your plate? A nutrient-rich, varied diet fuels the body’s cellular processes, reduces the risk of chronic diseases and actively slows down biological ageing.
- Energy: A diet rich in phytonutrients, lean protein, healthy fats, whole grains and vegetables fuels sustained metabolic harmony. Fluctuations in blood sugar, inflammatory spikes or processed excesses are energy thieves.
- Beauty: Glow is generated from inside: vitamins, minerals, antioxidants – these nourish skin, hair and nails on a cellular level. At Lumity HQ, we reach for berry-topped porridge in the morning, and whole grains like quinoa, brown rice or barley at night.
3. Restorative Sleep
If movement sculpts, then restorative sleep polishes. Sleep is a biological ‘power process’ that repairs, regulates and protects the body and brain. Chronic sleep deprivation, even in mild forms, accelerates ageing on a cellular level.
- Sleep: Deep, undisturbed rest is when repair, detoxification and hormonal recalibration happen. Without optimal sleep, the body’s regenerative circuits falter.
- Energy: Good sleep improves daytime energy by restoring the body and brain at multiple levels, so you can wake up physically recharged, mentally sharp, and emotionally balanced.
- Beauty: Look into the mirror after a night of restorative sleep, and your skin will hold a softer glow. While you sleep, your body shifts into a maintenance mode where skin cells rebuild, collagen is produced, and damage is repaired from environmental and oxidative stressors encountered during the day.
4. Stress Management
Stress is part of modern life, but you may wish to sign up for a mindfulness class or two to reduce stress levels – managing stress is one of the most powerful ways to protect and extend longevity. Chronic, unregulated stress affects nearly every major system in the body, accelerating ageing, weakening immunity and increasing the risk of disease.
- Energy: Long‑term cortisol disregulation drains reserves, frays mitochondria and keeps the body tipping toward weariness. Reduced stress helps energy by lifting the biological burdens that weigh you down.
- Sleep: Stress can significantly impact sleep by disrupting the brain’s ability to relax, delaying the onset of sleep and impairing the depth and quality of rest. At Lumity HQ, we wind down with our Night supplement, a good book and a screen ban at least one hour before bedtime.
- Beauty: We know that beauty starts from within – when stress is well-controlled, the skin can thrive as it’s no longer subjected to the harmful cascade of hormones and inflammation that chronic stress unleashes.
5. Social Engagement
Like wolves and lions, human beings are pack animals – social engagement plays a profound role in improving longevity, acting as a vital pillar that nurtures both mental and physical health.
- Energy: Positive social bonds buffer stress hormones and infuse emotional vitality.
- Sleep: Emotional security and a sense of belonging foster calmer nights.
Beauty: Happiness achieved through social connection can impact how you look, not just how you feel – happiness boosts circulation, reduces stress and encourages positive lifestyle choices (like attending a yoga class or choosing nutrient-rich lunch).
6. Gratitude & Reflection
Thought leaders at Google and Apple use gratitude to shift perspective, with meaningful results to life satisfaction, productivity and happiness – all of which contribute to a more balanced life.
- Energy: Gratitude rewires attention toward abundance, reducing psychological fatigue.
- Sleep: Reflective practices before rest (journaling, gratitude lists, etc.) can quiet rumination.
- Beauty: When we practice gratitude and shift our focus from the negative to the positive, the skin is free to flourish – no longer impacted by the damaging hormones and inflammation triggered by stress.
7. Cognitive Enhancement
Your grandma might be onto something with her crossword obsession – cognitive enhancement (improving brain function through habits, tools, or interventions) can contribute significantly to longevity, both in terms of lifespan and quality of life.
- Energy: A sharp mind uses energy efficiently; when your brain is functioning at a higher level, your whole system tends to follow.
- Sleep: Cognitive enhancement and sleep have a two-way relationship, enhancing cognition can improve sleep, and better sleep improves cognition. Our advice? Prioritise both to feel your best as you navigate each new decade.
- Beauty: Though not directly related, cognitive enhancement can have a surprisingly strong impact on the health of your skin, hair, and nails – due to the deep connection between the brain, stress regulation, lifestyle behaviors and physical regeneration.
LIVE BETTER FOR LONGER
Morning & Night is the UK’s original and bestselling dual-dose longevity supplement, designed to support skin, sleep, energy, immunity and more as you age. With 28 biologist-selected Vitamins, Minerals, Amino Acids and Omega 3s, Morning & Night delivers proven results after just a few weeks of use.
Author: Rachel Chalmers
Happy Customers at Every Age
They helped me pass the menopause smoothly
I really think that Morning & Night is making middle age and all its challenges easier to navigate! My skin is as good as it was ten years ago and would recommend it to anyone.
Rocking it at 67!
Morning & Night has made such a difference to how I feel, look and my ability to have restorative sleep. I have rediscovered my passion for life! Only down side is when I offer by senior rail ticket on the train they insist on looking at my card as they say I don’t look my age! Rocking it at 67!
Young people are impressed with my energy levels
I have been using Lumity for a couple of years now. I love it. I am 77 I was dancing with quite a few young people who were very impressed with my energy levels. They said whatever you are on, I want it! I said it's called Lumity.
Everything You Need To Know About Lumity
Choosing Lumity means choosing results, simplicity, and long-term support. Our clinically backed Morning & Night formula delivers essential nutrients in sync with your body’s natural rhythm — helping you feel your best through every stage of life, including menopause. When you subscribe, you’ll save 20% instantly, receive a FREE luxury Starter Kit with refillable glass bottles (worth £25), and enjoy free UK delivery on all orders. Our zero-hassle subscription keeps you consistent — and consistency is key. Commit to 12 weeks and experience real, lasting benefits: improved energy, sleep, skin, immunity, and overall wellness.
Lumity supports you at a cellular level, every day, without the guesswork
Morning & Night contains three key amino acids related to healthy hair growth and condition; Cysteine, Arginine and Lysine; as well as Selenium, Biotin and Zinc, which also support strong and healthy hair. In our Clinical Trial, 92% of participants noticed improved hair quality after 12 weeks of consistent use.
Everyone's chemical composition is entirely unique, so while some people may notice benefits in the first few weeks of use, others may need to wait longer before seeing results. Our supplement is designed to work at a cellular level, and as with any other supplement, it takes around 12 weeks of consistent use to experience the full range of benefits. You can learn more about the science behind Morning & Night here.
Softgel capsules offer optimum protection and bioavailability of the active ingredients in Morning and Night and stop the nutrients degrading. Softgels are comfortable to swallow and melt in the stomach within 3 to 4 minutes, freeing the active ingredients and delivering fast absorption of the formula.
Morning & Night is designed to work in harmony with the body's circadian rhythm, which means the Morning and Night softgels work on different processes in the body and in conjunction with each other to deliver the best results. You need to take both halves of the formula for it to work optimally and for you to experience the full range of benefits.